Conquering the "Ugh, I Can't Adult Today" Feeling: AKA Burnout

You wake up, a familiar groan escaping your lips as you peel yourself from the sheets. The world outside your window seems a little less vibrant, the birdsong a touch off-key. You stumble through your morning routine, the coffee you desperately crave doing little to jolt your system awake. This isn't just a case of the Mondays. This, my friend, is a feeling that's burrowed deep – a persistent fog that hangs over your once enthusiastic spirit.

It used to be different. You used to greet the day with a spring in your step, a fire in your belly, and a mind buzzing with ideas. Work was a challenge you relished, relationships were a source of joy, and even the most mundane tasks held a spark of possibility. But lately, that spark has flickered and dimmed, replaced by a persistent sense of exhaustion, cynicism, and a nagging feeling of being utterly, completely… burnt out.

Over the last few weeks I have been in a number of schools' across the motu, there has been a common theme as I speak to people i work alongside. The feeling of tired, the feeling of "I can't wait till the holidays", the feeling of we just need a break. All normal I thought until I came across a person that i work with who I have the utmost respect for, I saw this person the tiredest I have ever seen them, I heard them the most negative I have heard them say, and then came the word burnout. As you can imagine, the world of algorithms bust have been reading my mind as this became the most common theme on my feeds... this is the inspiration for this weeks newsletter. I hope you find it useful, especially if you feel like you are in the verge of or are experiencing burnout.

Burnout: Beyond the Buzzword

Burnout. The word itself feels heavy, doesn't it? Like the weight of a thousand uncompleted tasks pressing down on your shoulders. It's become a modern-day buzzword, tossed around in conversations and plastered across social media feeds. But for those who experience it, burnout is far more than a trendy term. It's a slow-burning fire that consumes your energy, motivation, and sense of purpose, leaving you feeling like a shell of your former self.

Millions of people around the world grapple with burnout, from the high-powered executive to the passionate artist, the overworked parent to the seemingly unstressed retiree. Burnout doesn't discriminate. It's a universal experience, a thief of joy that can strike anyone, anywhere, at any time.

Burnout is more than just feeling overwhelmed, it's a cascade of physiological and psychological changes. Chronic stress triggers the release of cortisol, a hormone that keeps us alert in the short term but wreaks havoc in the long run. This disrupts sleep patterns, weakens the immune system, and contributes to feelings off exhaustion and cynicism.

At its core, burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It's not simply a case of working long hours or feeling unmotivated for a day or two. It's a culmination of chronic stress that disrupts the delicate balance of our internal systems.

The Cortisol Cascade: When faced with chronic stress, our bodies release cortisol, a hormone often referred to as the "fight-or-flight" hormone. Cortisol gives us a temporary burst of energy to deal with the stressor at hand.

However, when stress becomes chronic, cortisol levels remain elevated for extended periods. This prolonged exposure to cortisol disrupts various bodily functions:

• Disrupted Sleep Patterns:?Cortisol naturally inhibits the production of melatonin, the hormone that regulates sleep. This leads to difficulty falling asleep, staying asleep, and experiencing deep, restorative sleep.
• Weakened Immune System:?Chronic cortisol exposure suppresses the immune system, making us more susceptible to illnesses such as colds, flu, and infections.
• Energy Depletion:?Over time, the body's resources become depleted by constantly being in a "fight-or-flight" state. This leads to chronic fatigue, a hallmark symptom of burnout.

Beyond the Physical: The physiological impact of burnout is compounded by its psychological effects. Chronic stress can lead to:

• Emotional Exhaustion:?Feelings of intense emotional drain, cynicism, and a sense of detachment from previously meaningful work or activities.
• Reduced Sense of Accomplishment:?A decline in motivation, a feeling of ineffectiveness, and difficulty experiencing satisfaction from work or hobbies.
• Increased Cynicism:?A negative and critical outlook towards work, colleagues, or even life in general.

By understanding the science behind burnout, we can better recognise its signs and take proactive steps to prevent it or address it head-on.

Recognising the Red Flags: Signs of Burnout

Burnout creeps in gradually, often disguising itself as simple fatigue or everyday stress. But there are key signs that can help you identify it before it takes hold:

Emotional Signs:

• Exhaustion: Feeling constantly drained and depleted of emotional energy, even after rest.
• Cynicism: Detachment, negativity, and a sense of hopelessness towards work or life in general.
• Reduced Sense of Accomplishment: Feeling ineffective, unmotivated, and like your work doesn't matter.
• Increased Irritability: Feeling on edge, easily frustrated, and short-tempered with colleagues or loved ones.
• Anxiety and Depression: Experiencing symptoms of anxiety, such as racing thoughts or difficulty concentrating, or feeling low mood and a loss of interest in activities you once enjoyed.

Physical Signs:

• Fatigue: Persistent tiredness that doesn't improve with sleep.
• Changes in Sleep Patterns: Difficulty falling asleep, staying asleep, or experiencing restless sleep.
• Headaches, Muscle Tension, and Body Aches: Physical symptoms that may worsen with stress.
• Weakened Immune System: Increased susceptibility to colds, flu, and other illnesses.
• Changes in Appetite: Loss of appetite or resorting to unhealthy comfort foods.

Behavioural Signs:

• Withdrawal: Isolating yourself from social activities, hobbies, or loved ones.
• Procrastination: Putting off tasks and responsibilities, even important ones.
• Increased Absenteeism or Reduced Productivity: Skipping work or struggling to focus and complete tasks effectively.
• Increased Use of Alcohol or Drugs: Turning to unhealthy coping mechanisms to numb emotional distress.
• Neglecting Self-Care: Letting go of healthy habits like exercise, healthy eating, or relaxation techniques.

It's important to remember that burnout is a spectrum, and not everyone will experience all of these signs. However, if you're noticing several of these symptoms, particularly if they're persistent and impacting your daily life, it's crucial to address them. Early intervention can help prevent burnout from worsening and empower you to take charge of your well-being.

From Exhaustion to Empowerment: 5 Practical Strategies

Once you've identified burnout, it's time to fight back. Here are some research-supported strategies applicable around the world:

1. Prioritise Sleep Hygiene: Aim for 7-8 hours of quality sleep. Establish a regular sleep schedule, create a relaxing bedtime routine (avoiding screens for at least an hour before bed), and optimise your sleep environment (cool temperature, dark room).
2. Embrace Mindfulness Techniques: Practices like meditation and deep breathing can help manage stress, improve focus, and enhance emotional regulation. Many free mindfulness apps, like Headspace and Calm, offer guided meditations and courses in various languages.
3. Cognitive Behavioural Therapy (CBT): Working with a therapist trained in CBT can equip you with tools to identify and challenge negative thought patterns that contribute to burnout.
4. Strength-Based Activities: Reconnect with activities that bring you a sense of accomplishment and tap into your strengths. This could be anything from gardening to playing music, or pursuing hobbies specific to your culture, like calligraphy or capoeira. Consider volunteering for a cause you care about or taking a class to learn a new skill in your community.
5. Set Boundaries and Delegate: Don't be afraid to say "no" and delegate tasks when possible. Remember, self-care isn't selfish; it's essential for long-term well-being. Don't try to be a superhero. Delegate tasks at work and at home. At work, discuss options with your manager. At home, involve family members in chores and errands. Remember, asking for help isn't a weakness, it's a superpower.

Burnout: A Collective Responsibility

While individual steps are crucial, burnout isn't just a personal battle. It thrives in environments that prioritise productivity over well-being.

• For workplaces:?Organisations can implement programs that promote work-life balance, offer mental health resources, and encourage open communication about stress. This can be particularly important in cultures with a strong work ethic, where taking breaks or prioritising personal needs might be seen as unproductive.
• For friends and family:?Be supportive of those struggling with burnout. Listen without judgement, encourage them to prioritise self-care, and offer practical help when possible. Understanding cultural differences in expressing stress or seeking help is important.

The path to overcoming burnout won't be a sprint; it'll be a marathon. There will be setbacks, moments where the exhaustion threatens to pull you under again. Don't let burnout become your story. Take back the narrative. This weeks newsletter is just the beginning. Remember, self-care isn't selfish; it's the first step on the road to reclaiming your life.

Start small. Take a walk in nature, reconnect with a loved one, indulge in a forgotten hobby. Celebrate even the tiniest victories – a good night's sleep, a productive afternoon, a genuine smile. As you reignite the embers of joy and purpose within yourself, watch the flames rise, casting away the shadows of burnout and illuminating the path towards a brighter, more fulfilling future.

Look forward to hearing how you look after yourself.

Prajesh